Dr Kassam Embrace Simplicity with these #30DayChallenge Ideas
Embrace Simplicity with these #30DayChallenge Ideas
Written by: Dr. Saira Kassam, ND
Starting November 1, the Vitamart family will be doing a 30-day 10,000 step challenge! We would love for all of you to join us!
The 30-Day Challenge exercise is often seen as a “turn your entire life around” kind of thing. In reality, it doesn’t happen to this extreme. From your 7 am coffee to binge-watching your favourite Netflix series, we all have habits that get us through the day, the week or the month. Some of these habits are great while others not so much.
They used to say it takes 21 days to form a habit. According to a new study in 2009, it isn’t so black and white. They now say it could take up to 66 days to form a new habit, but that number could vary with different people. So, like I said the 30-day challenge is not going to fix everything in one go but it will allow you to make small, realistic changes that can be maintained for AT LEAST 30 days. It gives you the opportunity and motivation to ditch something you’ve always wanted to or try something new. We’re all looking for ways to improve ourselves in all aspects of life whether it is at work, at home, in our social lives and/or in the gym. However, the intimidation of implementing these changes is what holds us back. It is so easy to wait “for that right time”, but that time never seems to come! The 30-day challenge takes out the intimidating, drastic aspect of having to make these changes FOREVER. But if you love the changes you’ve made then who’s to say it can’t be a lifelong initiative!
Today, I call upon all of you to start a 30-day challenge of your own and knock off some things on your to-do list. Now, it won’t be easy, but you have to push and motivate yourself to get through those 30 days. Be sure to pick 1 or 2 things at a time, as making too many changes at once can be overwhelming. If you chose to remove something, make sure you fill that void with a healthier alternative, as the best way to break a habit is to FORM A NEW ONE! For example, replace your morning coffee with green tea or a greens smoothie. Be consistent, motivated and strive to be the best version of yourself every day!
We really hope that you all join us in our journey to increase our daily steps!! Perhaps, the step challenge is not for you, not to worry!! Scroll down to see some other great ideas!!
30-Day Challenge Ideas
1. QUIT A BAD HABIT THAT YOU’VE ALWAYS WANTED TO
It could be smoking, eating sweets when you’re sad or shopping after a bad day
2. GIVE UP SOCIAL MEDIA
This can help you free up some time to get things done and help you to compare less to those around you
3. TAKE 20 MINUTES BEFORE BED TO JOURNAL
Get your thoughts and feelings on paper – make them real
4. COMPLETE AN ACT OF KINDNESS
Putting a smile on someone else’s face can ignite a smile of your own
5. EXERCISE FOR 20-30 MINUTES A DAY
Use this to do something you’ve been putting off for so long! Start now!
6. CUT OUT REFINED SUGARS
High quantities of this can affect your mood, energy, skin and weight
7. GIVE UP CAFFEINE
Do you need this to get you going? You can do without it! Try Green Tea instead
8. SAY 2 THINGS POSITIVE ABOUT YOURSELF EVERYDAY
Generate positive thoughts and feelings towards yourself
9. SPEND 30 MINUTES EVERYDAY DOING SOMETHING YOU LOVE
It could be colouring, watching a funny show or a bubble bath. Just something that makes your heart smile :)
10. TAKE A 30 DAY 10,000 STEP CHALLENGE WITH YOUR FRIENDS
Park further from the door, run on the spot and make it to the gym
11. SPEND 5 MINUTES A DAY TO FOCUS ON YOUR BREATHING
In through your nose and out through your mouth
What’s your November #30daychallenge?